Health

Top Tweleve Exercises for Bigger Arms!

1.Incline bicep curl

Method:
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Incline bicep curl
Incline bicep curl

 

Benefit:
This position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep.

2.Narrow press-up

Method:
Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezing your triceps and chest at the same time.

 

Narrow Press Up
Narrow Press Up

 

Benefit:
Narrowing your grip works all three heads of your triceps, along with your chest, to sculpt eye-catching definition.

3.Concentration curl

Method:
Sit down on bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.

Concentration curl
Concentration curl

 

Benefit:
This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).

4.Straight barbell palms up wrist curl

Method:
Sit on a bench and hold a barbell with your palms facing up. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

Straight barbell palms up wrist curl
Straight barbell palms up wrist curl

 

Benefit:
Your forearms will be on display long after your beach body has gone back into hiding, so give them due care. Your grip strength will be much improved come deadlift day too.

5.Straight barbell palms down wrist curl

Method:
Sit on a bench and hold a barbell with your palms facing down. Rest your forearms on your knees and lower the bar towards the floor as far as possible. Curl your wrist upward, pause, then slowly lower.

 

straight bar palms down wrist curl
straight bar palms down wrist curl

 

Benefit:
This subtle move isn’t one for show-boating, but don’t skip it. It targets the extensor muscles to minimise wrist and elbow injury during other moves.

6.Javelin press

Method:
Hold an EZ bar in your right hand just above your shoulder. Extend your arm and drive the bar above you, then lower it back down to your shoulder and repeat.

Javelin Press
Javelin Press

 

Benefit:
This works your triceps unilaterally (one arm at a time) for even gains, while the added instability from ungainly equipment helps activate smaller shoulder muscles that injury proof the joint. Plus, you’ll look like a pro next to the guys toting dumbbells.

7.Twisting dumbbell curl

Method:
Hold a dumbbell in each hand at your side with palms facing each other. Use your bicep to curl the dumbbells up to your shoulders alternately, twisting your palms to face your chest as you lift them. Slowly lower the dumbbells back down to your side and repeat.

Twisting Dumbbell curl
Twisting Dumbbell curl

 

Benefit:
The twist brings your forearm into play. It won’t hit your biceps as hard, but when you’re squeezing sets in over lunch this move will hit more of your arm in less time.

8.One arm tricep extension

Method:
Hold a dumbbell in one hand directly behind your head, with your elbow bent and pointed towards the ceiling. Extend through your elbow until your arm is straight and the dumbbell is directly above you. Lower your arm back to starting position and repeat.

One arm tricep extension
One arm tricep extension

 

Benefit:
This move builds arm strength and adds stability to your shoulders and elbows. Plus, working unilaterally will put an end to any muscle imbalances.

9.Underhand seated row

Method:
Bend your knees and hold the bar with an underhand grip, shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to drive the bar towards your belly button. Return the bar to starting position and repeat.

Underhead seated row
Underhead seated row

 

Benefit:
More than bodyweight and doesn’t take up a squat rack.

10.Reverse curl straight bar

How to: Method: Stand and grip a barbell at shoulder width with an overhand grip. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.

Reverse grip ez bar curl
Reverse grip ez bar curl

 

Benefit:
Often neglected because it works the brachialis, an invisible muscle lower down your upper arm. But train it well and the brachialis pushes the peak of your bicep muscle up higher, makeing for a more impressive flex and bigger looking arms.

11.Decline close grip

Method:
Lie back on a bench set to a 30-degree decline. Grip the EZ bar on the innermost grips and extend your arms straight up, palms facing your feet. Keeping your elbows fixed and tucked in, lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

Decline close grip
Decline close grip

 

Benefit:
Don’t be scared of the name, this exercise is one of the ultimate triceps builders. Set the bench to decline and it’ll increase your range of motion for increased muscle activation.

12.Prone dumbbell spider curl

Method:
Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders. Use your biceps to curl the dumbbells towards your shoulders. Slowly return to starting position and repeat.

Prone dumbbell spider curl
Prone dumbbell spider curl

 

Benefit:
Lying against the bench helps your master the proper curling technique. If your chest lifts off it, that’s cheating, but keep it flat for every rep and you know you’ve nailed another bicep-building set.

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